Don’t worry, you’re not the only snorer. Women suffer snoring problems at a rate of about 25% while the rate for men exceeds 40%. As you age, your snoring might seem worse, or at least to occur more frequently. This article has some effective advice for you, or someone you love who snores, and may help to reduce this problem.
Stay away from cigarettes if you tend to snore. Inflammation caused by smoking irritates the tissue in your throat, and increases the possibility that you will snore. Swelling in the throat is one of the major causes of snoring.
Snoring can be remedied by sleeping propped upon 2-3 pillows or by sleeping in a position similar to sitting. This sleep position discourages mucus and other potential airway obstructions from congesting the sinuses, instead letting them drain away naturally. You may find that it helps alleviate or reduce your snoring.
To prevent snoring, keep nasal passages open. The cause of your snoring may be due to a stuffed up nasal passageway. Use humidifiers, vapor rubs, steam showers or neti pots to clear the nose when you have a cold. Nasal strips, which open the air passage by lifting your nose open, are also an option.
If you don’t want to snore, drink plenty of water and other fluids. If you are dehydrated, your nasal passages will secrete thick mucus and this causes snoring. To minimize the risk of snoring, you should try to drink at least 10 cups of hydrating liquid (anything non-caffeinated, ideally water) in the course of the day.
Never use illegal drugs. These drugs are not only bad for you health-wise, but they can be a cause of a snoring problem. Narcotics such as marijuana act just like legal relaxants. Commercial pain killers can also have the same affect. Although the relaxing effects of legitimate and illicit drugs can make it easier for you to fall asleep, your sleep is more likely to be troubled by snoring.
If you suffer from congestion due to allergies or other issues, you are much more likely to snore while sleeping. When the nasal passages and other airways get constricted by congestion, airflow is reduced and snoring becomes more likely. One method for avoiding this is by taking a nasal decongestant prior to bedtime, so that a more restful sleep is possible.
Nasal strips can help limit snoring. These strips look much like a Band-Aid. They do a lot more than a Band-Aid ever could! These strips are specially designed to open nasal passages. Snoring is practically impossible as long as you are breathing through your nose, and nasal strips will help you do so.
If you would like to avoid snoring, get a firmer pillow. A softer pillow can cause the muscles in your throat to slacken, which constricts your airway. Narrow air passages contribute to increased snoring because air flow is reduced. Having a firm pillow will help to open your passageways and keep them that way.
If you are a smoker, chances are good that you are also a snorer. If you lack the willpower to kick your habit, you should at least not smoke a few hours before your bedtime. Smoking reduces the amount of space available in your airway by making your throat swell. When your airways are restricted, you’re more likely to snore. Therefore, if you quit smoking, you reduce the risk of your throat becoming swollen and decrease your chances of snoring.
Sleep on your side to prevent snoring. Laying on your back can increase your chance of snoring. If you sleep on your stomach, you may cause undue stress to your neck. This is why sleeping on your side is the ideal sleeping position for you.
You should limit physical activity for an hour prior to your bedtime. It will leave your body out of oxygen and short of breath. If you can’t breathe properly, you may snore all night long.
It does not matter whether you are normally classified as lactose intolerant or not; snoring is commonly caused by the consumption of dairy items. Dairy products lead to an increased production of phlegm, which will obstruct your airways in your nose and throat. Instead of drinking warm milk at night, try warm tea and see whether that helps to reduce snoring.
Snoring is not only irritating to you, but it bothers the person with whom you sleep. It could also be a sign of something more nefarious medically. If you or your sleeping partner is affected by this condition, you should take the time to educate yourself on why this condition occurs. Apply the tips you have learned in the article, so you can finally get yourself a good night’s sleep.